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Chickpea vs Flax - In-Depth Nutrition Comparison

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What are the main differences between Chickpea and Flax?

  • Chickpea is richer in Manganese, and Folate, yet Flax is richer in Vitamin B1, Magnesium, Copper, Fiber, Phosphorus, Selenium, Calcium, and Iron.
  • Chickpea's daily need coverage for Manganese is 818% higher.
  • Chickpea has 6 times more Folate than Flax. Chickpea has 557µg of Folate, while Flax has 87µg.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Seeds, flaxseed types in this comparison.

Infographic

Chickpea vs Flax infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Flax
Contains less Sodium -20%
Contains more Calcium +347.4%
Contains more Iron +32.9%
Contains more Magnesium +396.2%
Contains more Phosphorus +154.8%
Contains more Potassium +13.2%
Contains more Zinc +57.2%
Contains more Copper +86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -20%
Contains more Calcium +347.4%
Contains more Iron +32.9%
Contains more Magnesium +396.2%
Contains more Phosphorus +154.8%
Contains more Potassium +13.2%
Contains more Zinc +57.2%
Contains more Copper +86%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +540.2%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin C +566.7%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +13.1%
Contains more Folate +540.2%
Contains more Vitamin K +109.3%
Contains more Vitamin B1 +244.7%
Contains more Vitamin B3 +99.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Flax
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpea Flax Opinion
Net carbs 50.75g 1.58g Chickpea
Protein 20.47g 18.29g Chickpea
Fats 6.04g 42.16g Flax
Carbs 62.95g 28.88g Chickpea
Calories 378kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar 10.7g 1.55g Flax
Fiber 12.2g 27.3g Flax
Calcium 57mg 255mg Flax
Iron 4.31mg 5.73mg Flax
Magnesium 79mg 392mg Flax
Phosphorus 252mg 642mg Flax
Potassium 718mg 813mg Flax
Sodium 24mg 30mg Chickpea
Zinc 2.76mg 4.34mg Flax
Copper 0.656mg 1.22mg Flax
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg 0.31mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0.6mg Chickpea
Vitamin B1 0.477mg 1.644mg Flax
Vitamin B2 0.212mg 0.161mg Chickpea
Vitamin B3 1.541mg 3.08mg Flax
Vitamin B5 1.588mg 0.985mg Chickpea
Vitamin B6 0.535mg 0.473mg Chickpea
Folate 557µg 87µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 4.3µg Chickpea
Tryptophan 0.2mg 0.297mg Flax
Threonine 0.766mg 0.766mg
Isoleucine 0.882mg 0.896mg Flax
Leucine 1.465mg 1.235mg Chickpea
Lysine 1.377mg 0.862mg Chickpea
Methionine 0.27mg 0.37mg Flax
Phenylalanine 1.103mg 0.957mg Chickpea
Valine 0.865mg 1.072mg Flax
Histidine 0.566mg 0.472mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 0.603g 3.663g Chickpea
Monounsaturated Fat 1.377g 7.527g Flax
Polyunsaturated fat 2.731g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
63
Flax
Mineral Summary Score
88
Chickpea
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
110%
Flax
Carbohydrates
63%
Chickpea
29%
Flax
Fats
28%
Chickpea
195%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 9.15g)
Which food contains less Sodium?
Chickpea
Chickpea contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 3.06g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 36)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $2)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.